CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Grip Deadlift (7 sets x 2 reps @ 100% of snatch ) Recovery track Metcon (Weight) Single leg barbell RDL 4 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) 5 Rounds for quality 12 DB bench press 10 strict chin ups 12 barbell skull crushers 10 KB gorilla rows Recovery track metcon Metcon (Time) 5 Rounds for quality 12 DB floor press 10 supinated ring rows 12 DB skull crushers 10 DB rows (each side)
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